Monday
Aug182014

How to Run a Dedicated Strength Program at your CrossFit Gym


When Earl L. began Strength Cycle at CFSBK in the early spring of 2012, he weighed 175 pounds and had been CrossFitting for three years—but knew he needed to get stronger. He already worked as a private military contractor, but decided to treat the program like another job, rather than just “going to the gym,” which meant he began eating more (viewing steak as a staple), quit drinking, and slept as often as possible. Within eight weeks, he took his totals from 275 on squat, 125 on press, and 335 on deadlift to 355, 165, and 405 (respectively). He also gained 23 pounds without altering his body composition. Earl’s story is a powerful example of the efficacy of Strength Cycle, and demonstrates why we stand behind this program so strongly. Last week, we discussed the origin and basic overview of Strength Cycle program run by coach Jeremy Fisher. If you missed that article, please check it out to gain a more context before digging into the logistics of how to run the program, which we’re sharing this week. 

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Monday
Aug112014

Why You Need a Dedicated Strength Training Program


By Katharine Reece

When Jeremy Fisher signed up for the 2008 CrossFit Games, there were no qualifiers and no stadiums—he was enlisting in a weekend at Dave Castro’s ranch in Aromas, California involving only four workouts: chest-to-bar “Fran,” five rounds of deadlifts and burpees, and as Jeremy describes it, “that fucking hill run.” Sunday was a heavy squat clean version of “Grace.” A lifelong athlete and intense competitor, he was both fast and strong, and he placed a respectable 33rd out of 196 male athletes. But CrossFit had begun its weave into the fabric of the mainstream fitness world and the following year, he only made it as far as Regionals. His main takeaway from competing and being part of the CrossFit world years before the 10,000-affiliate milestone and the Games airing on ESPN? There is no training adaptation more important than strength.

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Tuesday
Jul292014

5 Things I Know to Be True About Running a CrossFit Gym

As we’ve mentioned on Inside the Affiliate before, coaching skill is only a small part of what it takes to run an affiliate, and there are countless other qualities that are required to excel in this business. For starters: the ability to manage people, make tough or sometimes unpopular decisions, listen to your instincts, and the humility to know that you won't always be right. Two weeks ago, we talked about how to start a great gym. This week, I’m sharing 5 things I’ve learned since starting CrossFit South Brooklyn and growing it into a thriving affiliate.   

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Friday
Jul252014

Inside the Affiliate at the 2014 CrossFit Games

Hey everyone! This is just a quick note to say I'm going to be in Carson for the 2014 CrossFit Games this year. This is my first time back to spectate the Games since 2009 in Aromas, so I'm pretty excited to see how much it's evolved in only a few years. On that note, if you see me, please don't hesitate to come over and say hi! I'd love to talk shop and meet anyone and everyone who reads the blog. One of the best things I've experienced since starting ITA is all the great conversations I've had with other coaches and owners about running an affiliate, programming, and everything under the CrossFit sun. So again, please don't be a stranger!

—David

Tuesday
Jul152014

Your Fran Time Doesn't Matter: Starting a Good CrossFit Gym 


When I decided to start CrossFit South Brooklyn, there wasn’t another CrossFit gym within the 97 square mile span of Brooklyn. Now, if you want to affiliate, it’s more likely than not that there are already other gyms in your area, since we just hit 10,000 affiliates around the world. The ubiquity of CrossFit provides you with a number of examples that can inform what you do or don’t want your gym to look like. It also means that the number of resources to help you along the way is increasing exponentially, this blog being one of them! Plenty of those resources break down the costs of affiliating, and I will certainly address those. But this article will be a response to the questions I’ve historically gotten from people who are interested in starting a gym.

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